A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

Friday, June 14, 2013

Spinning, spinning, spinning...

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I used to plod along on my spin bike 2 hours a day... I would set up my computer right in front of the bike so I could Facebook, surf the net, and watch TV... all while getting my spin on. I eventually realized that if I had enough energy to update my Facebook status while, I was spinning, I probably wasn't working hard enough!

These days, I use my spin bike less frequently but I make every minute on it count. Spinning is a great way to bang out some cardio intervals. I still set up my computer in front of my bike, but I use it for music. I don't have a fancy Ipod or anything like that, so I just open the songs I want to ride to on Youtube, plug in my head phones, and jam out for 45 minutes.

There are may reasons to try spinning! Spinning is a low impact alternative to running. You can use it for speed work, Tabatas, or in place of a run when the weather is not so hot. I think most people who spin actually go to spin class. When I was a member of the YMCA, I took spin classes all the time. I liked the comaraderie of the "group ride", and luckily there were some pretty intense instructors. Actually, most spin instructors are pretty intense!

Here is a typical spin session I do. It's only 45 minutes but it is INTENSE! I know, my music choices are ODD. But for some reason these songs REALLY pump me up!

**I always keep my spin cadence to the beat of the music- unless I am sprinting!**

1. 3 minute warm up - Resistance: Easy to Moderate 

2. Section I: "Feel This California Gurl, Maybe?"

Pitbull/Christina Aguilera - Feel This Moment
Time: 3:51
Resistance: Moderate

Katy Perry - California Gurls
Time: 3:56
Moderate Resistance - 1st verse & chorus
Moderate to Heavy Resistance - 2nd verse & chorus
Heavy Resistance - Bridge & final chorus

Carly Rae Jepsen - Call Me Maybe
Time: 3:14
Resistance: Easy, sprint during the chorus

3. 2 minute recovery - Resistance: Easy to Moderate

4. Section II: "The Pointer Sisters Laid Barbie Girl"

The Pointer Sisters - Jump For My Love
Time: 4:10
Resistance: Moderate, sprint during the chorus

Aqua - Barbie Girl
Time: 3:22
Resistance: Moderate to Hard

James - Laid
Time: 2:22 (I love this song so much I do it twice in a row!)
Resistance: Easy, sprint during the "Eeeeeeeees" 
(If you know the song, you know what I mean!)

4. 2 minute recovery - Resistance: Easy to Moderate

5. Section III: "Do You Remember Pushing Play On A Prayer?"

Bon Jovi - Livin' On A Prayer
Time: 4:10
Resistance: Moderate, sprint during chorus

Aerosmith - Just Push Play
Time: 3:52
Resistance: Moderate, sprint during chorus

Jay Sean - Do You Remember
Time: 4:00
Resistance: Easy, sprint during chorus

6. 3 minute cool down - Resistance: Easy

I did this exact workout Thursday morning when there was too much lightening to venture outside. By the time I was done, there was literally a puddle of water on the floor below my spin bike. We haven't turned our A/C on yet...

Have you ever taken a spin class? What did you think?


  1. It's alternating 20 seconds going as hard as you can with 10 seconds rest. Do that for 4 minutes straight, take a little breather and repeat. The whole point is to get get a lot of high intensity in a little bit of time. You can choose pretty much any kind of exercises or alternate. Maybe the first 4 min is spinning, the 4 min sprint, then 4 min jumping jacks... or whatever!